Waist training is a new tactic and it is perfectly reasonable to have questions about how it is done. The following article gives you all the information about a proper waist training experience.

Let’s start from the basics:

What is a waist trainer?

It is a high-compression body-shaping garment which is worn around the core and supports your effort for a thinner silhouette. It raises thermal activity on your core, causing more sweating with less effort. The benefits of waist training include: more effective gym workout, better body posture and more intense curves for a hourglass shape – instantly.

What is waist training?

It is the practice of daily use of the waist trainer in order to lose fat around your core. It immediately improves and increases your self-confidence giving you the motivation you need to continue any effort!

We are watching this trend becoming more popular in recent years and already many of our customers have been excited about the results! In this guide we will explain how to do this to right and enhance your curves!

You don’t have to be a Kardashian to achieve wonderful new curves with waist training. Everyone can achieve a thinner waist by using the Zeta Curves waist trainers. By choosing the right type of trainer you will have a successful and comfortable experience. To see which type of trainer covers your needs, read here. If you aren’t sure yet, we are here to help!


Choosing the right size is the most important part of getting the best results. You may think that choosing a smaller size will make your body more attractive, but in fact it will be the opposite. A narrow waist trainer does not fit properly, it rolls and creates bumps. It is also extremely inconvenient and can cause discomfort or pain. For this reason it is important to consult our size chart for choosing the right size.


Use a soft measuring tape to measure your waist circumference. Make sure that the measuring tape is neither too loose nor too tight when measuring.

Stand straight, holding the measuring tape parallel to the ground and without sucking your stomach inwards. One end of the measuring tape should be at zero (0) and the other end will give you the count.

Measure to the point where the waist is thinner, that is, where it makes its natural curve. This point is usually 3-4 fingers higher than the belly button.

If you are already in a weight loss program, choose the size according to the dimension you have now and not according to what you think you will have in a while. Only then will you be able to get the desired results from your trainer.


  • YES in the beginning you will feel it very tight
  • NO it should not cause pain or twitching
  • YES it will be difficult to wear it the first time
  • NO it should not prevent breathing

The waist trainer should fit your body without causing discomfort. At first you will feel it tight. Give your body time to get used to the compression, but also to the trainer to take its form on your body.It is safe? Yes, it’s absolutely safe! When you wear it properly, most important listen to your body, waist training is the safest and most effective way to slim your waistline and to increase fitness training performance.

Keep in mind that it is always easier to snap the trainer from bottom to top! Pull the lower edges to the point where the waist is thinner and lower the edges down as you button up. In the beginning it’s difficult, but it’s getting fun on the road!


Once you’ve got the right waist trainer you can now start your waist training session!
Start by wearing the trainer for 2-3 hours a day, until you get used to the compression. Gradually increase the time until you feel comfortable wearing it for up to 8-10 hours a day.


  • Drink plenty of water!
  • Take a clean diet.
  • Make smaller and more frequent meals during the day. (The trainer helps on this as it does not allow the consumption of large amounts)
  • Wear the trainer up to 8-10 hours.
  • Combine aerobic exercise with body strengthening exercises and weight lifting.
    It is good to have a second trainer to switch between use, one for the gym and one for the rest of the day.
  • Wear your trainer at work. It improves your posture and protects you from back pains due to poor work position.
  • The use of the trainer increases your confidence as it instantly improves the silhouette and makes your outfits fit better on your body. Others will notice it and will ask you what you did!
  • When your waist trainer closes at the narrower scale and does not fit like before, it feels very comfortable with no compression; it is time to choose the smaller size!

Finally, it is very important to take care of your waist trainer so it can take care of you in the best possible way. For information on its maintenance please read here.

To make a head start towards a thinner silhouette, we’ve developed a 30-day program. This program includes daily waist training and body strengthening exercises so you get immediate results that you will adore to admire in the mirror! Make sure you take photos during your progress and share the results with us on Instagram at #zetacurves!


Begin the program gradually to incorporate the waist trainer into your everyday life. If you are new to it, start with 2 hours for the first few days and gradually increase the time. The goal is to wear the trainer for 5 days this week. At the end you will be able to wear it for 4-6 hours a day.

Exercise: Start exercises to strengthen your torso by slowly increasing their intensity. Start with 15 simple crunches, 6 crunches with legs up and plank for 10 seconds. You can freely add the aerobic exercise you want or put more intensity in the program if you are already at a more advanced level.

Follow the same routine by adding 5 crunches daily, 2 with legs up and 5 seconds on the plank. At the end of the week you will make 45 crunches, 18 with legs up and 40 second plank. Do not give up!


The goal of the week is to wear the trainer 6-8 hours a day for at least 5 days. You can divide the wearing time to parts of 3-4 hours.

Exercise: Continue the same exercises by adding 5 crunches every day, 2 with legs up and 5 seconds plank. On the 14th day you will do 80 crunches, 32 with legs up and plank for 1 minute and 15 seconds. Keep going!


The goal of the week is to wear the trainer 5-7 days for at least 8 hours a day. Try the 8 hours to be contiguous this time.
Exercise: Try your limits! Continue the same exercises by adding 5 crunches every day, 2 with legs up and 5 seconds plank. On the 21st day you will do 115 crunches, 46 with legs up and plank for 1 minute and 50 seconds. Do you feel burned? This means that exercise works!

WEEK #4+

The goal of the week is to wear the trainer 7 days for at least 10 hours a day. Bet now that you see the difference on your body!

Exercise: If your abs were not your favorite body part before, they are now! Continue the same exercises by adding 5 crunches every day, 2 with legs up and 5 seconds plank. On the 30th day you will do 160 crunches, 64 with legs up and plank for 2 minutes and 35 seconds.

Remember that waist training is more effective when it is part of an overall effort involving a form of exercise and good nutrition.

If you don’t have the time to exercise, try to wear your trainer in your everyday activities such as homework, shopping, walking etc.

We hope this guide has helped solve your questions about waist training! If, however, we have not covered you somewhere, feel comfortable contacting us. We will be glad to help!

Happy waist training!